Training Schedule

Tuesday & Thursday Evenings: We meet at 7pm at the Belgrave Hall and start running at 7:15.
After a few announcements. Although there are different ability groups, you should be able to comfortably complete the social run without stopping before attending weekday sessions. These sessions are structured and include hill, speed and fartlek sessions. During the Winter evenings we run on the road, rather than on the Common, so please wear high visibility clothing. For distances see list at the bottom of this page.

Saturday Morning Track Session: A coached session takes place at Wimbledon Park Track at 9.30am on Saturday mornings (ends at 11:45am). The Club pays an annual subscription to fund all Windmilers' track fees. Our UK Athletics coaches are also available here to assist you with training and planning your own sessions.

Sunday Morning: We meet at the Wimbledon Common Windmill, Windmill Road at 10.00am for our formally coached sessions. You have the option of taking part in our 3 Miles Social Run which has plenty of stops for re-grouping with a qualified coach. Or if you prefer, you can take part in runs of 5-7 Miles with some stops. These either stay on the Common or may go into Richmond Park.

There is also a 9.30am run for more experienced runners wishing to take part in longer distances from 11 miles upwards. There's generally a good ability range and always a few marathon runners. Please note this is not a formally coached or supervised session, but all new runners are very welcome to join in.

Claire will coach the 5k 22:30+ group and Norman the 5k sub-22:30 group, Both Claire and Norman are cross country enthusiasts. The sessions will be examples of road-based training that benefits cross country performance.
Norman: Polish Fartlek - change of pace based on distance, 700m loop around Deepdale and Parkside x 8
Claire: Steps at Sacred Heart church plus Edge Hill/Darlaston loop 650m 2 x 4.
Di and Caroline will lead a steady social 4 - 5 mile continuous run.
Followed by a cross country Q&A featuring the team captains, Claire and Norman, and Julia Donovan.

PROtraining: Runner Centred session, details under 'TRAINING'

Sub-22:30 5k group
Drax Ave.
6 x (effort 480m @ 5k race pace + recovery 140m @ marathon pace)
3 min recovery
4 x (effort 350m hard steep hill + recovery jog back)

22:3-plus 5k group
Wood/McKay/Dunstall 545m triangle
3 x clockwise 5 K pace and 90s recover @ marathon pace
3 x anti-clockwise 5 K pace and 90s recover @ marathon pace
3 min recovery
3-4 x Wool road to Ernle road 270 m 10 m ascent
fast uphill - recovery downhill 1 mile pace up and marathon pace down

No track training. Quarter Marathon (see below for details).